Day 4: HIIT

High Intensity Interval Training

60 seconds per exercise, 10 seconds rest between

🌸 HIP CIRCLES

Do 30 seconds rotating hips clockwise, then 30 seconds anti-clockwise

🌸 BICYCLES (legs and arms)
🌸 SPRINT
🌸 SQUATS WITH CALF RAISE

Squat normally but raise alternate heels each time you go down

🌸 HIGH KNEES
🌸 LEG RAISES

Lie on your back with your legs straight and raise them together as high as you can keeping them straight.Don’t touch the ground between each rep! Do in sets of 10

🌸 JUMPING JACKS
🌸 HIP RAISES

Lie on your back with your knees bent then raise your hips up, keep your butt off the floor between reps

🌸 BURPEES
🌸 VERTICAL LEG CRUNCHES

Normal crunches but raise your legs in the air, ankles crossed. Do in sets of 15

🌸 MOUNTAIN CLIMBERS
🌸 20 BALLET SQUATS

A regular squat but with your feet pointed out

🌸 BUTT KICKS

Remember to always stretch before and after exercising!

Good luck! xx

Day 3: butt

You don’t get the ass you want by sitting on it

🌸40 regular squats
🌸 20 side donkey kicks

Go on your hands and knees then with you leg still bent lift it out to a 90° angle, do 20 with each leg

🌸 20 back donkey kicks

Go on your hands and knees again but this time lift your bent leg behind you, do 20 with each leg

🌸 10 hip raises

Lie on your back with your knees bent then raise your hips up, keep your butt off the floor between reps

🌸 20 ballet squats

A regular squat but with your feet pointed out

🌸 10 leg raises

Lie on your back with your legs straight and raise them together as high as you can keeping them straight.Don’t touch the ground between each rep!

Remember to always stretch before and after exercising!

Good luck! xx

Day 2: abs

Warning! Exercise has been known to cause health and happiness

Ready for that bikini bod?!

🌸30 second plank
🌸 20 flutter kickS

Lie on your back with your legs straight. Lift your legs about 10cm and flutter them without touching the ground

🌸 10 leg raises

Lie on your back with your legs straight and raise them together as high as you can keeping them straight.Don’t touch the ground between each rep!

🌸 15 crunches
🌸 30 second raised plank

Go into a raised plank position (on your hands instead of elbows) and in turn lift each of your hands off the ground

🌸 20 sit ups

Remember to always stretch before and after exercising!

Good luck! xx

Day 1: arms

Nothing tastes as good as being fit feels

These simple arm exercises are great for toning your arms when you have 10 minutes spare in your day

🌸 15 press ups
🌸 20 bench dips

Sit with your legs out straight in front of you with your back against a chair, place your hands on the chair then slowly raise yourself up and down so your arms straighten

🌸 20 lying dumbbell tricep extensions

Lie on your back then, with your weights in your hands, straighten your arms out from your chest above your body

🌸 10 press ups
🌸 20 dumbbell lateral raises

Stand with your arms straight out beside you with your weights in your hands, so you’re standing like a cross. Then raise your arms above your head keeping them straight

🌸 30 second plank

Remember to always stretch before and after exercising!

Good luck! xx